Innholdsfortegnelse for March/April 2017 i Muscle & Fitness Hers South Africa

WELL, HERE WE GO AGAIN Everyone should be 100% back into the swing of things for 2017, we are already 2 months down – how scary is that? Speaking of time that refuses to sit around and wait for others, I still recall quite clearly picking up my first ever magazine that had a training theme, it was a Flex magazine about 16 years ago and I fell in love with the new world that made itself known to me. The dedication, commitment and betterment of oneself is what grabbed me most. The theory of just trying each day to be 1% better than the day before can have quite a significant effect on your life and that really sums up fitness, training and nutrition for me: Yes, there are…

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ROPE JUMPING is one of the fastest ways to scorch calories while building stamina, power, and speed. Plus, it improves both agility and coordination—skills that will assist you in many other areas of sports, fitness, and daily life. So why don’t more of us pick up a rope and start skipping? “People are still often intimidated by the idea of jumping rope, especially if they don’t think they are ‘good’ at it to start,” says Tim Haft, creator of Punk Rope workouts and a trainer based in New York City. Haft’s popular Punk Rope group classes, which mix rope jumping with conditioning drills, are designed to take out some of that intimidation factor by placing an emphasis on fun drills. And by keeping the rope jumping down to 2-minute intervals,…

WANT TO FIRM up and burn those holiday kilograms away? Make speed variance your secret sweat weapon. When your to-do list is long, now is the time to get creative with your cardio, combining it with strength-building moves so you can maximise both your time and effort. Trainer, fitness model, and author of YES MAM! Your Muscle As a Motivator Nicole Chaplin designed this series of strength-plyo circuits to make every workout count and to “push you into a higher fat-burning zone,” she says. Plus, you’ll burn out your muscles without even thinking about it. 1: UPPER-BODY SHRED CIRCUIT Select a challenging weight for Exercises 1, 3, and 5; and for No. 8, use light weights. See below for select descriptions and more circuits. PUSH-UP WITH ALTERNATING SIDE-PLANK ROTATION Begin…

If you and a friend both followed one of Muscle & Fitness Hers’ weight-loss plans to a T, you still might experience different degrees of success. Blame your parents: Research suggests that genes may play a significant role in determining how your body reacts to different dietary patterns. Unfortunately, finding the perfect diet for your DNA isn’t clear-cut. “Until science catches up with the average person’s ability to understand their personal predispositions, much of figuring out one’s best diet is trial and error”, notes Marjorie Nolan Cohn, RD, a nutritionist based in New York City. Remember, it’s not just your diet that affects weight and health — other variables such as sleep, exercise, toxins, and emotional stress also come into play.…

LOOKING AT at 21-year-old Mauri Reyene Peterson, you’d never guess the battles she’s had to fight to achieve the shape she’s in. Peterson, who lives in San Marcos, CA, works as a personal trainer at Equinox Fitness and is a nationally ranked NPC bikini competitor. But reaching and maintaining this super fit lifestyle hasn’t been easy. Peterson has loved working out since her early teens, when her mother bought her a membership to a local gym. But around this time, she began passing out in school. Doctors chalked it up to low blood sugar, but when one fainting spell was followed by a seizure, she was rushed to the ER, where a cardiologist discovered she had prolonged QT/ Sudden Arrhythmic Death Syndrome (SADS). The chronic condition occurs when the heart’s…

1. ASICS FUZEX LYTE Perfect for faster paced running in its lightweight and ample cushioning, the Asics FuzeX Lyte Sole is a dream for heel, mid-foot and forefoot runners. (R899, Edgars). 2. ADIDAS ULTRA BOOST Intended for the serious athlete, the Adidas Ultra Boost with its super responsive Boost foam sole, offers an incredibly comfortable grip and sock-like fit. (R2 599, Stuttafords). 3. PUMA IGNITE DUAL EVOKNIT WOMEN’S RUNNING SHOE Made for mid to long-distance runners, the PUMA IGNITE Dual allows for a smoother transfer of body-weight, and provides more comfort and less impact during those lengthy runs. (R1 699, Stuttafords). 4. ADIDAS ULTRA BOOST UNCAGED Lightweight and flexible, the Adidas Ultra Boost Uncaged offers responsive cushioning for roadrunners, walkers and every day sneaker wearers. (R2 999, Stuttafords).…

Shawn, tell us a bit more about yourself. I am a 49-year-old mother of three, fitness competitor, fashion model and entrepreneur. I am of Italian decent and I grew up outside of Philadelphia, America. Did you pursue any studies? I graduated from Rutgers University and started a career in graphic design, marketing and advertising with US Healthcare and later Criterion Communications Agency. When and what made you decide to pursue a career in the fitness industry? I decided to take middle age head-on and transformed my personal and professional life to become a fitness advocate and inspiration for women and others ready for a life transformation. After putting my professional career on hold to raise three amazing children with my husband, I started to think about what to do with…

WHAT? OCCUPATION: PERSONAL & GROUP FUNCTIONAL TRAINER SUPPLEMENT STACK: • USN AMINO LEAN • USN DIET WHEY ISOLATE • USN DIGEST & CLEANSE • USN GARCINIA CAMBOGIA COMPETITIVE HISTORY: • 2016 WBFF SOUTH AFRICA 2ND OVERALL AND PRO CARD AWARDED • 2016 ROSSI GRAND PRIX 1ST PLACE BIKINI & 1ST PLACE COVER MODEL • 2015 NABBA WORLD’S 1ST PLACE BIKINI • 2015 BODY BEAUTIFUL 1ST PLACE BIKINI • 2015 ROSSI CLASSIC 1ST PLACE BIKINI OVERALL FOLLOW ALRIETA Instagram @alrietaq “Work for things and learn from things. Be the best you can be in all things possible and know that there is reason for everything. Always show love, because nothing lasts forever.” HOW SHE DOES IT TRAINING SCHEDULE MONDAY Legs, Hammies & Glutes TUESDAY Shoulders & Tris (Strength) WEDNESDAY Body20…

FOR BETTER WORKOUTS Beet-Apple Juice Naturally occurring nitrates in beets and spinach can increase muscular-contraction force and help your muscles use oxygen more efficiently to generate the energy needed to keep up the pace. 2 medium-size beets 2 red-skinned apples 1 medium carrot 2 cups spinach ½ English cucumber ½ lemon, peeled 1 - centimetre piece fresh ginger PER SERVING Calories: 167, Fat: 1g, Carbs: 42g, Protein: 4g CHEF’S TIP TO MAKE EACH JUICE, SLICE THE INGREDIENTS TO THE SIZE NEEDED TO FIT THROUGH THE FEED TUBE OF YOUR JUICER, TWO TO FIVE CENTIMETRES, FOR MAXIMUM JUICE EXTRACTION. RUN ALL THE INGREDIENTS THROUGH THE JUICER. SERVE IMMEDIATELY OVER ICE, OR CHILL IN THE REFRIGERATOR UNTIL READY TO DRINK. ALL JUICES SERVE TWO. FOR MORE BRAIN POWER Blueberry-Cabbage Juice Potent anthocyanin…

Skullcandy Uproar Bluetooth Earphones Whether you’re at home or at the gym, Bluetooth functionality makes it possible to take your audio anywhere you go. Take calls and navigate your playlists with the built-in microphone and easy-to-access buttons on the ear cup, and with 10 hours battery life, what’s not to love? R900, takealot.com Adidas Stella McCartney Printed Togbag Designed by Stella McCartney, Adidas StellaSport brings a fresh look to your training gear. This eye-catching women’s duffel bag shows off a colourful leopard print, with multiple compartments and a shoe pocket. R675, totalsports.co.za Nike DriFit Spiros Cap The Nike DriFitSpiros Cap is a classic design featuring Dri-FIT technology to help you perform while feeling comfortable. Dri-FIT fabric wicks sweat away while keeping dry. And the soft Dri-FIT headband keeps sweat off…

ERG: Short for ergometer, it’s a nickname for the rowing machine. STROKE RATE: Number of strokes per minute RATIO: The relationship between drive time and recovery time (ideally, you want a short and powerful drive with a very controlled recovery.) CATCH: Start of a stroke (in a boat, it’s when you drop your oar into the water.) FINISH: End of a stroke (when you take your oar out of the water) RECOVERY: The part of the stroke during which you move from the finish to the catch DAMPER: Resistance setting on an erg. It can be set anywhere between 1 and 10.…

WHAT NEW BITES are people Googling now? Kansas City, MO–based nutritionist Mitzi Dulan shares the skinny on some of the hottest health foods and whether you should add them to your diet. Turmeric Curcumin, the compound that gives turmeric its bright hue, has numerous potential benefits, ranging from better heart health to delaying the onset of type-2 diabetes. It may also help memory and fight cancer. Vegan doughnuts “There aren’t particular health benefits [to these doughnuts] other than being an option for vegans,” says Dulan. In fact, even though they’re vegan, they’re still loaded with sugar and fat. Jackfruit The largest tree-borne fruit in the world, jackfruit is promoted by some brands as a meat replacement. But while it’s not actually high enough in protein to meet an active woman’s…

GOING FOR A BRISK RUN, taking a spin on the promenade — there are plenty of things to love about the weather, but what it does to your skin isn’t one of them. Plus, constantly moving from the outdoors to indoors can dry out your skin. Using a humidifier while you sleep and drinking at least eight glasses of water a day can help keep skin hydrated, says Whitney Bowe, MD, a dermatologist based in New York City. But for certain dry spots you may need to consider a little TLC with these strategies. DRY SPOT: FACE SOFTEN UP: Can’t get your natural glow back? Layering products can help. “Use a serum, then a moisturiser on top of it, morning and night”, advises Hernandez. And just like your…

BORN FIT “I was a sprinter in school and played provincial rugby until multiple injuries stopped that. My discipline and commitment carried over to fitness.” MOTIVATING MOTTO “If you can believe, all things are possible to him who believes- Mark 9:23.” BEING JUDGED “The judges rank you based on their personal opinion on that day. You should never take you’re placing personally. You could be the most conditioned athlete but not get the first place. If you’re passionate about competing you should compete against yourself. Keep improving without giving up.” CHEST DAY “ I Love training chest with very heavy weights and getting that massive chest pump, someone once said a man’s chest is his pride!” BUILDING BIGGER MUSCLES “ I enjoy the Iso-Whey to up my protein intake. Its…

OUR MODEL: Courtney King Hometown: Illinois, USA “Life without struggle is a life without success. Never quit!” TRAINER: Levi James, CPT, instructor at New York Health & Racquet Club, USA Take our toughest total-body conditioning workout on the road! We’ve packed eight high-intensity exercises into one workout using plyometrics, or jumping, movements so you can do this routine anywhere, recruit the maximum force of your muscles in the shortest amount of time, and take your speed and strength to the next level. Group fitness instructor Levi James, aka Mr Abs, of New York Health & Racquet Club, designed this no-gym, body-weight workout to ward off holiday pounds and fortify your body and mind. HOW TO DO IT BEGINNERS: Start with 12–15 reps; work up to 20 with 20 seconds’ rest…

TRAINER: Tim Gardner Head IFBB Judge Florida, USA timgardner productions.com Lower-body workouts are intense for good reason. Those powerful muscles can generate a lot of force, so you need exercises that get them fully engaged and exhausted. But a heavy lifting day doesn’t necessarily translate to a balanced lower body. Classic squats, deadlifts, and lunges can sometimes disproportionately work the quads and hamstrings and leave the glutes undertrained, explains fitness coach Tim Gardner, who counts IFBB bikini pro Janet Layug among his clients. The solution? While he’ll often separate out quads and hamstrings in training, this combined workout does it all. “The routine is structured to pre-exhaust the leg muscles,” says Gardner. “We start out targeting the quads, then transfer to the hamstrings, and back to the quads,…

TRAINER: MEGAN DAHLMAN FEW EXERCISES ARE AS impressive as the pistol squat. In one move, you can work strength, balance, and flexibility. “Any unilateral move, working one side or one leg at a time, helps you reach your full strength potential,” notes Megan Dahlman, CSCS, owner of Dahlman Elite Training Systems in Aurora, OR, and creator of strong-mommas.com. Pistol squats really challenge the quads, but they also work the glutes, inner and outer thighs, and even the small ankle joint muscles; a strong core helps you put it all together, adds Dahlman. A full pistol squat—one leg forward and parallel to the floor—is great for advanced exercisers who have mastered the stability and balance elements, says Dahlman. For the rest of us, a modified version done on a bench or…

1 / FIND THE RIGHT ROPE FOR YOU A properly sized rope is crucial for success. Stand on middle of rope with one foot and pull the handles straight up so the rope is taut. For beginners, the top of the handles should reach the shoulder; for more advanced jumpers, aim for the nipple line. 2 / ESTABLISH A SOLID FOUNDATION Your weight should be over the balls of your feet with ankles, knees, and hips relaxed. Tuck your elbows next to your ribs and keep your hands slightly in front of your hips. 3 / KEEP IT SMALL “Most of the movement comes from your wrists,” explains Haft. “Turn the rope by rotating your wrists, not by cranking your elbows or muscling it with your shoulders.” 4 / GET…

Diving into that tub of ice cream on your cheat day may make your memory a little fuzzy. New research from Australia found that subjects who ate a high-fat, high-sugar diet performed more poorly on learning and memory tests, even among otherwise healthy, lean young people. Researchers say these diets impact the brain’s hippocampus, the region responsible for the ability to sense hunger and satiety cues, as well as memory. That may not only make it harder to regulate food intake, it can also put you at a greater risk of cognitive impairment. Although the occasional treat shouldn’t have too much of an impact, a well-rounded Mediterranean diet can help keep your body at its best.…

MYTH NO. 1 PASTA IS THE DEVIL FOR DIETERS Reality: You don’t need to say arrivederci to spaghetti to maintain your healthy eating goals. Researchers who analysed data from more than 23000 people found that eating a modest amount of pasta every day — yes, even the refined white kind — was actually associated with lower BMIs. WHETHER YOU’RE looking to drop some kilograms or simply have more energy for that last rep or final kilometre, it may be time to give your diet a check-up. While you like to stay up-to-date on the latest food trends, new research suggests that some long-accepted rules of eating may not be as ironclad as we once thought. Here’s what to embrace and what to expel when it comes to maximising your nutrition…

“Exfoliating helps slough away dead skin, revealing younger cells that reflect light more evenly, resulting in a glow”, says Bowe. It also helps products penetrate the skin better. Try to exfoliate at least three times a week, followed by a serum or cream. “Start with something that has small granules such as sugar or seeds and work up to stronger or chemical exfoliants, like glycolic, alpha hydroxy acid, or retinol”, Hernandez says. Sugar is a natural source of glycolic acid, which boosts new cell production, explains Hernandez. Opt for a smaller granule for the face and larger granules for the body, such as Mango Exfoliating Sugar Body Scrub (R190, The Body Shop) Glycolic acid exfoliates and softens fine lines and wrinkles, says Hernandez. She suggests using one once a week,…

BORN TO FIGHT “I was originally born in South Africa, but moved to Mozambique at the age of 4. We lived there for 6 years. I was spoilt with beautiful surroundings and was always outdoors, being active and free. It was there where I found my passion for karate. It actually happened by accident.” GREEN QUEEN Monique loves salads and makes sure to add them to almost every meal. FEELING STRONG “When I started university I began Crossfit. I loved how I felt getting super fit and how I was beginning to look. I loved watching my muscles develop. I love looking and feeling strong.” START TODAY As a Cipla Nutrition Sponsored Athlete, Monique has access to some of the world’s most premium pharmaceutical grade products, often using them in…